5 13

                           2013

Skills warmup

Workout:

Rounds:

 20 hips to bar

15 deadlift, bw

30 knees to bar

15 pwr cleans, ¾ bw

40 toes to bar

15 pwr cln&jrk, ½ bw

Finisher

1k run or row

reps               Movement             weight	1	↓split totals
20 hips
15 dl
30 knees
15 clns
40 toes
15 cln&jrk
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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